[quote]spar4tee wrote:
needs more glute development (actually srs)[/quote]
100% srs here, the first year I lifted I did Split Squats almost every day. Ass proportionally got way bigger then the rest of me, and people would comment on it allllll the time. So I actually try and do nothing to hit my glutes now. haha
[quote]Spidey22 wrote:
[quote]Mtag666 wrote:
I think you have the exact same bone structure as me. lol I hate the child bearing hips plus I store all my fat in love handles too. [/quote]
Yeah, it almost looks worse because my waist actually gets pretty small when lean, but not the hips. Womanly figure for the loss… lol[/quote]
just get thick as fuck lol
[quote]Spidey22 wrote:
[quote]spar4tee wrote:
needs more glute development (actually srs)[/quote]
100% srs here, the first year I lifted I did Split Squats almost every day. Ass proportionally got way bigger then the rest of me, and people would comment on it allllll the time. So I actually try and do nothing to hit my glutes now. haha[/quote]
Dude. Girls love talking about male donk. Touching it too.
[quote]spar4tee wrote:
[quote]Spidey22 wrote:
[quote]spar4tee wrote:
needs more glute development (actually srs)[/quote]
100% srs here, the first year I lifted I did Split Squats almost every day. Ass proportionally got way bigger then the rest of me, and people would comment on it allllll the time. So I actually try and do nothing to hit my glutes now. haha[/quote]
Dude. Girls love talking about male donk. Touching it too.[/quote]
Truth on this! And Spidey do you hit hams hard or just rely on development from typical leg exercises? I can share my ham routine with you if you’d like. Has done wonders for my hammies and getting them to hang more.
[quote]Bauber wrote:
[quote]spar4tee wrote:
[quote]Spidey22 wrote:
[quote]spar4tee wrote:
needs more glute development (actually srs)[/quote]
100% srs here, the first year I lifted I did Split Squats almost every day. Ass proportionally got way bigger then the rest of me, and people would comment on it allllll the time. So I actually try and do nothing to hit my glutes now. haha[/quote]
Dude. Girls love talking about male donk. Touching it too.[/quote]
Truth on this! And Spidey do you hit hams hard or just rely on development from typical leg exercises? I can share my ham routine with you if you’d like. Has done wonders for my hammies and getting them to hang more.[/quote]
I aint spidey, but i’d def love to hear your routine!
Still no reflection in the TV. He’s a vampire.
[quote]conservativedog wrote:
Still no reflection in the TV. He’s a vampire.[/quote]
lol the light he’s reflecting isn’t converging at a point that would allow for that
[quote]Bauber wrote:
[quote]spar4tee wrote:
[quote]Spidey22 wrote:
[quote]spar4tee wrote:
needs more glute development (actually srs)[/quote]
100% srs here, the first year I lifted I did Split Squats almost every day. Ass proportionally got way bigger then the rest of me, and people would comment on it allllll the time. So I actually try and do nothing to hit my glutes now. haha[/quote]
Dude. Girls love talking about male donk. Touching it too.[/quote]
Truth on this! And Spidey do you hit hams hard or just rely on development from typical leg exercises? I can share my ham routine with you if you’d like. Has done wonders for my hammies and getting them to hang more.[/quote]
Sadly, I actually try to hit hams pretty hard. Every leg workouts begins with Leg Curls, higher reps, usually some drop sets and partials, then follow it up with some DB SLDL’s, then do the rest of my workout. Sadly, I didn’t give them much attention early on, so they have to play catch up. Plus, I really don’t even know how to flex them haha
I’d definitely love to see your hammie workout though, for some tips and such! Appreciate it!
Ohh, and btw, new diet adjustments. My days of stupid high carbs will be a thing of the past. lol I will be alternating these macros every other day.
400g C/ 220g P/ 40g F
200g C/ 220g P/ 80g F
Also, 3x a week I’ll be hitting 10 mins of HIIT, with a 1:1 ratio of sprints to rest (so 1 min on, 1 min off, or 20 secs on, 20 secs off, etc)
Things are finally getting to the nitty gritty.
I’ve heard that next year men physique competitors will be wearing compression style shorts or something along the lines of what MMA fighters rather than the long baggy board shorts. New rules.
It will force those with better constructed upper body to focus more on their quads & hams.
Bauber share your hammie workout. You have our attention.
Single Leg Curls
Straight Legged Deads
135 x 20
225 x 20
275 x 20
315 x 20
365 x 10
Leg Press (I put my feet very high and the ROM is not very much, but if you can get this down it hammers the hamstrings)
6 plates x 30
7 plates x 30
8 plates x 30
10 plates x 20
12 plates x 20
Reverse Lunges (I usually do these in the smith machine and sometimes with dumbbells)
135 x 20
135 x 20
135 x 20
185 x 20
225 x 20
Hammer Machine (Not sure what it is called, but you push a panel out behind you mostly see girls using it but it works!)
4 sets of high reps
Single Legged Ham Curls
45 x 30
50 x 30
60 x 30
60 x 30
80 x 20
Double Leg Ham Curls
3 sets of 50 weight varies and sometimes I do drop sets until I can’t curl them anymore.
IF your hams are not cramping at some point during this and they don’t hurt no matter if you sit or stand, you are a better man than me.
[quote]conservativedog wrote:
I’ve heard that next year men physique competitors will be wearing compression style shorts or something along the lines of what MMA fighters rather than the long baggy board shorts. New rules.
It will force those with better constructed upper body to focus more on their quads & hams.
Bauber share your hammie workout. You have our attention.
[/quote]
Ohh I hope that’s true, the compression shorts things. I work hard on my legs, so it would be nice to have them showcased lol
[quote]Bauber wrote:
Single Leg Curls
Straight Legged Deads
135 x 20
225 x 20
275 x 20
315 x 20
365 x 10
Leg Press (I put my feet very high and the ROM is not very much, but if you can get this down it hammers the hamstrings)
6 plates x 30
7 plates x 30
8 plates x 30
10 plates x 20
12 plates x 20
Reverse Lunges (I usually do these in the smith machine and sometimes with dumbbells)
135 x 20
135 x 20
135 x 20
185 x 20
225 x 20
Hammer Machine (Not sure what it is called, but you push a panel out behind you mostly see girls using it but it works!)
4 sets of high reps
Single Legged Ham Curls
45 x 30
50 x 30
60 x 30
60 x 30
80 x 20
Double Leg Ham Curls
3 sets of 50 weight varies and sometimes I do drop sets until I can’t curl them anymore.
IF your hams are not cramping at some point during this and they don’t hurt no matter if you sit or stand, you are a better man than me.[/quote]
Wow, thanks you. I will take a page out of this and tweak my next leg workout. Thanks a lot man! I’ll try to lighten the weight a bit on stuff too, as you seem to think that has helped.
Ohh, so just a little insight into things.
I haven’t been posting my training really as of late, and it’s not because I don’t like to or anything. But lately, in my training log, I’ve stopped writing down a lot of the weights and reps and all that. Jake basically gave me a template for my training, but really wanted me to kind of go into the gym and kind of go on how I feel. More instinctive as opposed to how structured I like me training.
Well I’ve been doing that, and it’s been great. I basically use weights that I know I can handle that day while hitting the muscle, if an exercise feels off I change it, idk. Very different then what I’ve done most my training. I’m still logging weights for power movements, but most of my notebook now is full of notes like “turn elbows down” or “slower eccentric” or “2nd set was slow”, stuff like that.
Basically just telling ya’ll how I’m kind of growing as lifter through out all this, and how Jake has helped a lot by not just holding my hand through all this, but setting me up with skills that will help me later through out my lifting career.
[quote]Spidey22 wrote:
[quote]Bauber wrote:
Single Leg Curls
Straight Legged Deads
135 x 20
225 x 20
275 x 20
315 x 20
365 x 10
Leg Press (I put my feet very high and the ROM is not very much, but if you can get this down it hammers the hamstrings)
6 plates x 30
7 plates x 30
8 plates x 30
10 plates x 20
12 plates x 20
Reverse Lunges (I usually do these in the smith machine and sometimes with dumbbells)
135 x 20
135 x 20
135 x 20
185 x 20
225 x 20
Hammer Machine (Not sure what it is called, but you push a panel out behind you mostly see girls using it but it works!)
4 sets of high reps
Single Legged Ham Curls
45 x 30
50 x 30
60 x 30
60 x 30
80 x 20
Double Leg Ham Curls
3 sets of 50 weight varies and sometimes I do drop sets until I can’t curl them anymore.
IF your hams are not cramping at some point during this and they don’t hurt no matter if you sit or stand, you are a better man than me.[/quote]
Wow, thanks you. I will take a page out of this and tweak my next leg workout. Thanks a lot man! I’ll try to lighten the weight a bit on stuff too, as you seem to think that has helped. [/quote]
No problem brother, hope it helps out. Keep hitting it!
Spidey and Bauber how long are your workouts? Hour and half? Two?
[quote]conservativedog wrote:
Spidey and Bauber how long are your workouts? Hour and half? Two?[/quote]
Mine are usually an hour. Sometimes 45 minutes, sometimes 75 if I have to wait on equipment or something.
Rest periods are pretty short for me.
[quote]conservativedog wrote:
Spidey and Bauber how long are your workouts? Hour and half? Two?[/quote]
An hour to 2 depending on how I feel and what bodypart I am hitting. But I am the same with Spidey, I try to keep my rest periods short.
[quote]Spidey22 wrote:
[quote]Mtag666 wrote:
I think you have the exact same bone structure as me. lol I hate the child bearing hips plus I store all my fat in love handles too. [/quote]
Yeah, it almost looks worse because my waist actually gets pretty small when lean, but not the hips. Womanly figure for the loss… lol[/quote]
Dude me too. I’ve gotten down to a 31-31.5" waist and my hips make me look so much more fat. It’s a struggle. I need to add about 20lbs of muscle to my chest and shoulders and maybe I’ll look better.
Keep up the good fight man. I traversing the clean bulk focus myself and will be using you as one of my main comparisons/motivators.
[quote]ZJStrope wrote:
[quote]Spidey22 wrote:
[quote]Mtag666 wrote:
I think you have the exact same bone structure as me. lol I hate the child bearing hips plus I store all my fat in love handles too. [/quote]
Yeah, it almost looks worse because my waist actually gets pretty small when lean, but not the hips. Womanly figure for the loss… lol[/quote]
Dude me too. I’ve gotten down to a 31-31.5" waist and my hips make me look so much more fat. It’s a struggle. I need to add about 20lbs of muscle to my chest and shoulders and maybe I’ll look better.
Keep up the good fight man. I traversing the clean bulk focus myself and will be using you as one of my main comparisons/motivators.[/quote]
Thanks man, I appreciate that, it means a lot. If you have a log up or anything, let me know, I’d love to follow.
On another not, I think the hardest days throughout prep are going to be HIIT days, just because I’m ravenous all day post-sprints. lol